Pregnancy diet is important for the mother and the baby. Everything that a mother eats will affect the baby’s condition inside the womb. So here we give you pregnancy diet food list which can keep you your bouncing baby healthy.
Pregnancy Diet: Foods to Eat When Pregnant First Trimester
1. Calcium-Rich Food
Calcium is the mineral needed for the baby’s bone and teeth development. An expectant mother needs more than 1,000 milligrams of calcium each day. This is for women ages 19 and above. But for teenage mom to be’s, they need at least 1,000 milligrams according to Academy of Nutrition and Dietetics. If you will be calcium deficient, the baby will get the calcium from her mother’s bone. Food rich in calcium are yogurt, milk, cheese, green-leafy vegetables like kale, and calcium-fortified juices.
2. Add Folic Acid in Pregnancy Diet
Folic acid or folate prevents birth defects specifically on the baby’s spinal cord and brain. It is a type or B vitamin which might be a bit harder to find in food alone. It is for this reason that doctors recommend a folic acid supplement (600 microgrmas per day). Folate rich foods are found in breads, pasta, beans, citrus fruits, and leafy green vegetables.
3. Iron-Rich Foods
Iron in pregnancy diet makes additional hemoglobin for you and your child. Iron aids oxygen’s movement from your lungs to your baby’s. It will also prevent fatigue, infection and iron deficiency anemia. Pregnant women need 27 mg of iron every day. Combine vitamin C-rich foods with iron-rich to improve iron absorption. Pair meat, fish, chicken, dried beans or iron-fortified cereal with orange juice.
4. Protein-Rich Foods
Protein has amino acids which are the building block of cells of your baby’s body. It will help in the baby’s vital organ’s development like the heart and brain. Its intake should be increased in the second and third trimesters. Pregnant woman should take 40 to 70 grams of protein but depending on the weight. Protein-rich foods include dairy, beans, legumes, nuts, fish, meat, and poultry.
Foods to Avoid in Pregnancy Diet
1. Raw Foods
You should say goodbye to sushi and oysters for now. Raw foods are not cooked and therefore bacteria (such as salmonella in eggs) were not washed or killed. They may contain harmful bacteria and parasites that can affect the mother and the baby.
2. Coffee and Other Caffeinated Drinks
If you can’t totally avoid it, you should just limit it to 200 mg each day. Too much caffeine can have adverse effects on the baby’s fetal growth and weight.
3. Unpasteurized Products Like Milk, Cheese and Fruit Juice
Pasteurization kills bacteria like Listeria, Salmonella, E. coli and Campylobacter. These can cause infection to your unborn child.
4. NO Alcohol in Pregnancy Diet
If you’re pregnant, you should NEVER drink alcohol. Alcohol can cause miscarriage and premature birth. Don’t even dare to take a sip because it can damage the baby’s brain, hear, and can cause facial deformities.
Share this pregnancy diet to anyone you know who’s expecting or planning to have a baby.